My socks stay intact, but I know a lot of runners who struggle with holey socks — and holey running shoes, too! Knock on wood that hasn’t been a problem for me so far. I got curious about what might cause this problem and any possible solutions.
1: Keep your toenails short
I personally find that if my toenails are too long, they tend to hurt after a run. So I do keep them pretty short at all times. If you’re racing, make sure to clip those toenails a few days before your race, not the night before.
2: Consider a wider toe box
The narrower toe boxes may cause more friction between running shoe and sock, which can be the culprit when it comes to holes in socks.
3: How dry are your toes?
If the skin on your feet — and especially your toes — is dry and rough, that could be a culprit, too. Make sure to keep your feet moisturized. I love Calendula lotion for this.
4: But don’t let them get too sweaty!
Could sweat be the culprit? Sweat might cause your socks to get stuck to your shoe, and that could cause friction and tearing. I like to use powder on my feet before I run.
5: Go up a size in your sock
Yes, it might be this simple. Socks are elastic, and generally just mold to your feet. It may seem counterintuitive to get a larger sock, but if you’re sock is actually to tight, that can cause problems. I remember I once got large socks in a swag bag (I typically wear a M), and was surprised when I tried them on that they were still very comfortable.
Hopefully I never have to deal with holey socks or shoes, but over the years I’ve just gotten very curious about what might cause holes in socks for runners. Some of the things I learned surprised me. I hope that one of these tips proves useful to you!
Do you get holes in your running socks or shoes?
Do you have more tips for keeping your socks whole?